The Bender ball, or small ball, is a small piece of exercise equipment used to work the abs and core. It consists of a small inflated rubber ball that can be used in a variety of positions to stimulate the midsection with wider range of motion than crunches or sit-ups. The bender ball was created by Leslie Bender, a Pilates coach and personal trainer, who trademarked her method of selective stabilization training. Using the Bender ball to train your abs can add variety to your workout.
Sit-ups
Sit-ups with the Bender ball recruit the abs, obliques and lower back. Begin seated with your knees bent and feet flat on the floor. Position the ball underneath your lower back. Place your hands behind your head to support your neck. Slowly release your upper body back to a 45-degree angle. Squeeze your abs and lift yourself up, returning to the starting position. Repeat for four sets of 20 repetitions.
Leg Raises
Leg raises with a Bender ball target the lower abs while keeping your lower back supported. Lie on your back with the ball underneath your tailbone. Lift your legs so they are perpendicular to the ground. Keep your feet together. Lower your legs until your feet are six inches off of the floor. Squeeze your abdominal muscles and lift your legs up, returning to the starting position. Repeat the motion for four sets of 20 repetitions.
Oblique Sit-ups
Oblique sit-ups recruit the abs and lower back while targeting your obliques. Start seated with your knees bent and feet on the floor. Place the ball under your lower back. Position your hands behind your head to prevent straining the neck. Lower your shoulder blades back to a 45-degree angle. Tighten your abs and sit up while twisting your right shoulder toward your left knee.
Planks
Planks engage all of the muscles in the midsection including the abs, obliques and lower back. Begin in a push-up position. Place the ball underneath the balls of your feet. Lower your body onto your elbows. Don't allow your back to arch and keep your abs tight to stabilize your body. Hold this position for 30 to 60 seconds. Repeat for four sets.
References
- Bender Ball: Product Information
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
Member Comments